Crossfit Lillington – Mayhem Affiliate – At Home
Moms Mods and Scaling/Sub Documents (No Measure)
*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Warm Up (No Measure)
3 Rounds
5 Up Downs (aka No Push Up Burpee)
5 Box Step Ups (each side)
10 Plank Shoulder Taps
:20 Bear Crawl Forward/Backward
Athletes Notes
No Push Up Burpee
Box Step Up
Plank Shoulder Taps
Bear Crawl
()
Good Shepherd (AMRAP – Reps)
For Max Reps
5:00 Box Step Ups (24/20”)
4:00 No Push Up Burpee
3:00 Box Jump/Step Down (24/20”)
2:00 Burpee
1:00 Burpee Box Jump Over (24/20”)
Athletes Notes
Demo Videos
Box Step Up
No Push Up Burpee
Box Jump
Burpee
Burpee Box Jump Over
Flow
5:00 max reps Box Step Ups
4:00 max reps No Push Up Burpees
3:00 max reps Box Jumps (step down)
2:00 max reps Burpees
1:00 max reps Burpee Box Jump Overs
*score is TOTAL reps across all movements
Scaling
For Max Reps
5:00 Box Step Ups (20/16”)
4:00 No Push Up Burpee
3:00 Box Jump/Step Down (20/16”)
2:00 Burpee
1:00 Burpee Box Step Over (20/16”)